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Free Workout Video: Treadmill Workout Plan

Workout Video - Treadmill Workout PlanA creative treadmill workout plan is the perfect way to mix up your fitness routine and challenge your entire body. This cardio machine is tough, full of options and will leave you sore all over! Watch the video and follow along to my routine, then take what you’ve learned and create your own variations. You may get some interesting looks from people at the gym, but by the end of your workout, they’ll probably be on the treadmill next to you trying it out!

Self-Propelled Sprints

Treadmill pushing offers the same benefits as sled pushing (albeit in varying degrees) but with a number of additional advantages. Although you may have people asking you “What in the world are you doing?” this can also offer an opportunity to share your workouts. If you are a personal trainer yourself, it’s a great icebreaker for potential new clients. A treadmill workout plan can offer a great full body workout without having to dance around everyone on a busy gym day. Here a few simple things to remember when it comes to form and intensity during your treadmill workout.


1. Keep arms stiff and elbows next to the body (watch that your elbows to not splay out, this will put pressure on the shoulder joint.)
2. Lean slightly forward and keep a stiff and neutral spine
3. Once your sprint has ended keep your body moving with high knees, light jogging or dynamic stretches.
4.While executing your sprints, use your maximum effort and strength to push the belt! You want your legs to burn and every sprint to be worth it.
5. Maximize the length of the joints, hips, knees and ankles.

Increase Exercise Intensity

You can increase the intensity of your treadmill workout plan by increasing the speed of your stride, wearing a weighted vest, or strapping on some ankle weights. Be sure you’ve pushed as hard as you can without the weights before you try adding them. You want your progress to be incremental, without the risk of injury. Remember that gravity actually helps your propel forward and move the treadmill. So although you may think that adding lots of incline will help you get a better workout, 0% (no incline) is actually the most difficult incline due to the lack of gravity.


Make sure treadmill is turned off. Your knees should be hip width apart and as you lower your squat make sure to hinge at the hips each time. Keep your spine in alignment and keep your eyes looking straight ahead. You want to protect your spine alignment during your squats so keep your chip up eyes looking forward, chest out, shoulders back, slightly arched lower back, and always remember to exhale up, inhale down. For more information and tips on proper squatting technique check out my glute workout page.


Make sure the treadmill is turned off. Stand with your torso upright, as this will be your starting position. Step forward with your right leg around 2 feet or so from your stationary foot. Lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground. Using mainly the heel of your foot, push up and go back to the starting position as you exhale. Repeat the movement for the recommended amount of repetitions and then perform on opposite side.


Make sure the treadmill is turned off. Place your feet in the middle of the treadmill, with your hands on the floor directly under the shoulders. Your arms should have a soft bend in them to protect the elbow joint. You can simply leave the body here and hold your plank for your goal time or take it to a more advanced version and move into Pike. Grip the base of the treadmill with your toes and pull the treadmill belt towards your upper body, lifting the hips to the top and full pike position. Pull abs in and use all your strength and stability to press the belt away and straighten the body out again. If you feel you have the strength and stability, hold your pike at the top for a couple of seconds to give those abs a greater burn.

Mountain Climbers

Make sure treadmill is turned off . Keep your arms straight down underneath your shoulders. Gripping the belt with your toes, begin mountain climbing, pushing the treadmill away from you.

Plank With Push-Offs

Make sure treadmill is turned off. With your feet on the floor behind the treadmill, get into a plank with your elbows on treadmill, or get into a straight-arm plank with hands on treadmill. Push up onto your hands if not already (into a push-up position with feet still on floor) and begin pushing the treadmill forward, keeping the strides of your hands small. If you allow the strides of your hands to become to large you are at risk of poor stability and your treadmill running away from you!

Push Up

Make sure treadmill is turned off. With your hands placed directly under your shoulders and your elbows with a soft bend begin to lower your chest. You want your pressure to be on the outsides of the hands to protect your wrist and your abs to be tight and engaged to protect your lower back. Keep your eyes slightly looking forward to keep your neck in alignment with your cervical spine. Keep your tempo slow and controlled. I like to switch my push up workouts up and either do 2 down 1 up or really increase the burn with 4 counts down 4 counts up. Always keep a slight bend in the elbow! By keeping the slight bend and not straightening the elbow joint you will keep the pectoral muscles engaged.

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